It’s time for a healthy breakfast! Some say breakfast is the most important meal of the day because it fuels your body. But for many people, breakfast can be a struggle. It’s time to change your game and get energized for the day ahead!
What’s the Big Deal about Breakfast?
Breakfast gives you energy to start your day and get moving. It kick-starts your metabolism and helps you burn more calories throughout the day. For many who skip breakfast, they find themselves hungry and low on energy mid-morning. A balanced breakfast is your first chance to provide your body with the nutrients it needs.
What Can I Eat?
What is the perfect breakfast? It’s time to step away from the donut or pastry and choose something more nutrient-dense. Your body needs a complete meal that includes a balance of protein, carbohydrates and fat. If you struggle with breakfast, plan ahead and prepare a full variety of choices in your pantry as well as quick grab-and-go options for busier days. If you are stocked ahead of time, you are more likely to stay on track and eat healthier.
For Days at Home
Try whipping these breakfast combos up in your kitchen:
- Whole grain cereal with milk and berries
- Eggs and avocado toast
- Oatmeal with nut butter and bananas
- Cottage cheese with tomato and a whole-grain English muffin
- Whole-grain pancakes and turkey sausage
For On-the-Go Days
These are quick meals you can grab while running out the door:
- String cheese with sliced apples
- Lunch meat rolled up with a side of oranges
- Protein smoothie (milk, fruit and protein powder)
- Overnight oats
You don’t always have to eat traditional breakfast foods. For instance, you can eat last night’s dinner leftovers. Make a peanut butter and banana sandwich on whole-grain bread. Prepare chicken salad and fruit. Take a minute to search for new options to keep things fresh and interesting. Here’s a recipe below.
Southwest Breakfast Quesadilla
- Nonstick cooking spray
- 1/4 cup refrigerated or frozen egg product, thawed
- 1/8 – 1/4 tsp. salt-free southwest chipotle seasoning blend
- 1 whole wheat flour tortilla
- 2 Tbsp. shredded part-skim mozzarella cheese
- 2 Tbsp. canned no-salt-added black beans, rinsed and drained
- 2 Tbsp. refrigerated fresh Pico de Gallo or chopped tomato
Coat a medium non-stick skillet with non-stick cooking spray. Preheat skillet over medium heat. Add egg to hot skillet; sprinkle with seasoning blend. Cook over medium heat, without stirring, until egg begins to set on the bottom and around the edge. Using a spatula or large spoon, lift and fold the partially cooked egg so that the uncooked portion flows underneath. Continue cooking over medium heat for 30-60 seconds or until the egg is cooked through but is still glossy and moist.
Immediately spoon the cooked egg onto one side of the tortilla. Top with beans, cheese and Pico de Gallo. Fold tortilla over filling to cover; press gently.
Wipe out the same skillet with a paper towel. Coat the skillet with cooking spray and preheat it over medium heat. Cook filled tortilla in hot skillet for about two minutes or until the tortilla is browned and heated through, turning once. If desired, top with additional Pico de Gallo.